Monday 26 August - Awesome 3-hour gym workout!!!

Monday 26 August - Awesome 3-hour gym workout!!!  I've been going to the gym a lot regularly and am subscribed on FITOCRACY.COM which is a GREAT WEBSITE FOR MEETING OTHER GYM PEOPLE AND LOGGING ONE'S WORKOUTS AND SEEING PROGRESS AND MOTIVATING ONESELF TO HIGHER THINGS!!!   I squatted 150kg personal record,  and deadlifted similar as well as bench press 95kg today!!!  That's awesome progress and I'm REALLY ENJOYING IT!!!

First Time Ever - Six Days In A Row Made The Gym ! ! ! Feeling really pleased with myself as a result ! ! !

First Time Ever - Six Days In A Row Made The Gym ! ! ! Feeling really pleased with myself as a result ! ! !



philanderson888 Tracked a Workout for 1,701 pts 17 August 2013

Weighted Decline Sit-Up:
15 kg x 40 reps (+130 pts)
15 kg x 40 reps (+130 pts)
Lying Leg Curls:
44 kg x 10 reps (+15 pts)
45 kg x 10 reps (+15 pts)
50 kg x 10 reps (+16 pts)
54 kg x 10 reps (+17 pts)
59 kg x 10 reps (+18 pts)
Barbell Squat:
60 kg x 10 reps (+76 pts)
80 kg x 10 reps (+102 pts)
100 kg x 10 reps (+138 pts)
110 kg x 5 reps (+136 pts)
120 kg x 3 reps (+126 pts)
130 kg x 1 reps (+100 pts)
140 kg x 1 reps (+116 pts)
120 kg x 1 reps (+86 pts)
good feeling squatting 140 kg
Barbell Curl:
35 kg x 10 reps (+19 pts)
40 kg x 10 reps (+21 pts)
45 kg x 10 reps (+22 pts)
45 kg x 10 reps (+22 pts)
45 kg x 6 reps (+20 pts)
50 kg x 4 reps (+19 pts)
nice barbell curl set this morning. practice makes perfect!
Dumbbell Bench Press:
24 kg x 10 reps (+65 pts)
26 kg x 10 reps (+69 pts)
28 kg x 10 reps (+73 pts)
30 kg x 8 reps (+75 pts)
30 kg x 8 reps (+75 pts)
Feeling GOOD this morning . . .Quite pleased with myself as did gym first time ever six days in a row this week. hot stuff.
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philanderson888 Tracked a Workout for 292 pts 16 Aug, 2013

Rowing (machine):
0:06:59 || 2000 m (+292 pts)
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philanderson888 Tracked a Workout for 851 pts 15 Aug, 2013

Lying Leg Curls:
41 kg x 15 reps (+15 pts)
45 kg x 10 reps (+15 pts)
51 kg x 10 reps (+16 pts)
Dumbbell Bench Press:
20 kg x 5 reps (+49 pts)
22 kg x 5 reps (+52 pts)
24 kg x 5 reps (+55 pts)
26 kg x 5 reps (+59 pts)
28 kg x 5 reps (+62 pts)
30 kg x 5 reps (+66 pts)
30 kg x 7 reps (+73 pts)
Barbell Curl:
35 kg x 10 reps (+19 pts)
35 kg x 10 reps (+19 pts)
35 kg x 10 reps (+19 pts)
40 kg x 10 reps (+21 pts)
Barbell Deadlift:
60 kg x 10 reps (+76 pts)
80 kg x 10 reps (+102 pts)
100 kg x 8 reps (+133 pts)
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philanderson888 Tracked a Workout for 1,630 pts 14 Aug, 2013

Rowing (machine):
0:18:40 || 5000 m || 8 % (+747 pts)
Wide-Grip Lat Pulldown:
41 kg x 10 reps (+28 pts)
45 kg x 10 reps (+30 pts)
52 kg x 10 reps (+33 pts)
59 kg x 10 reps (+37 pts)
66 kg x 10 reps (+41 pts)
73 kg x 10 reps (+46 pts)
79 kg x 10 reps (+50 pts)
86 kg x 7 reps (+52 pts)
93 kg x 4 reps (+48 pts)
79 kg x 10 reps (+50 pts)
Leg Press:
100 kg x 10 reps (+29 pts)
113 kg x 10 reps (+32 pts)
127 kg x 10 reps (+36 pts)
141 kg x 10 reps (+40 pts)
154 kg x 10 reps (+44 pts)
161 kg x 6 reps (+42 pts)
Incline Dumbbell Bench Press:
18 kg x 10 reps (+54 pts)
20 kg x 10 reps (+58 pts)
22 kg x 4 reps (+47 pts)
24 kg x 3 reps (+44 pts)
Ab Crunch Machine:
95 kg x 40 reps (+42 pts)
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philanderson888 Tracked a Workout for 2,054 pts 13 Aug, 2013

Leg Extensions:
113 kg x 30 reps (+51 pts)
113 kg x 30 reps (+51 pts)
113 kg x 30 reps (+51 pts)
113 kg x 30 reps (+51 pts)
Barbell Curl:
30 kg x 10 reps (+18 pts)
35 kg x 10 reps (+19 pts)
40 kg x 10 reps (+21 pts)
45 kg x 10 reps (+22 pts)
45 kg x 10 reps (+22 pts)
45 kg x 10 reps (+22 pts)
45 kg x 5 reps (+19 pts)
Weighted Decline Sit-Up:
20 kg x 30 reps (+109 pts)
20 kg x 40 reps (+150 pts)
20 kg x 25 reps (+86 pts)
20 kg x 40 reps (+150 pts)
Barbell Incline Bench Press:
20 kg x 20 reps (+48 pts)
40 kg x 10 reps (+58 pts)
40 kg x 10 reps (+58 pts)
40 kg x 10 reps (+58 pts)
Barbell Bench Press:
20 kg x 10 reps (+43 pts)
60 kg x 10 reps (+78 pts)
70 kg x 7 reps (+85 pts)
80 kg x 5 reps (+89 pts)
85 kg x 3 reps (+77 pts)
90 kg x 1 reps (+56 pts)
Barbell Deadlift:
40 kg x 10 reps (+56 pts)
70 kg x 5 reps (+75 pts)
90 kg x 5 reps (+101 pts)
110 kg x 3 reps (+109 pts)
120 kg x 3 reps (+126 pts)
Lying Leg Curls:
41 kg x 10 reps (+14 pts)
45 kg x 10 reps (+15 pts)
50 kg x 10 reps (+16 pts)
54 kg x 10 reps (+17 pts)
59 kg x 2 reps (+10 pts)
64 kg x 2 reps (+11 pts)
68 kg x 2 reps (+12 pts)
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Jessicarrrr Incredible workout dude!
4 days ago Give Props 

philanderson888 Thanks Jessica - I really love working out ! Also having great encouragement from fitocracy people is a great motivator also. Your workouts are impressive ! I see you love horse riding too - very nice; and you are quite a socialite! All the best with your workouts!!!
1 day ago
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philanderson888 Tracked a Workout for 536 pts 12 Aug, 2013


Running (treadmill):
0:23:11 || 5 km || 12.5 km/hr || 140 BPM (+443 pts)
Barbell Curl:
25 kg x 10 reps (+17 pts)
30 kg x 10 reps (+18 pts)
Dumbbell Bench Press:
20 kg x 10 reps (+58 pts)
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5k Running Time Back down to 22 minutes 20 seconds ! ! !

I felt really good this morning as all I wanted to do was go for a jog, but having taken Creatine drink before I left for the gym it's amazing what that stuff does, and once I started jogging at 12.0km/h I felt 'this is too easy' so gradually increased speed till I was running proper at 13.6 then 13.8km/h.  Had to reduce the pace in the final third but towards the end was able to sprint into the 15km/s speed which I was quite impressed at.  The body is an incredible machine and it's truly amazing to see what it does when pushed!!!

Can't be all bad - got to position 42 in the online Concept 2 rowing competition across Britain

It's an ongoing competition throughout the year where each year we post a different time or distance according to what is asked.  This month it's the boat race time of 16 minutes and 19 seconds and you have to row as far as you can in that time.  This month was 4390 metres which I could do better but actually haven't been focusing on rowing, but it still beat my previous personal best by 2 metres so I'm encouraged!!!

http://ftcy.me/EKf86A

Broke my rowing record this morning for the Concept 2 racing time of 16 minutes 19 seconds

 Nice little workout this morning; actually was competing in the online 'Concept 2.co.uk' rowing challenge where we row a fixed time or distance each month and post our results in a competition online. With minimal rowing training I still beat my personal best by 2 metres which I am pleased at.

http://ftcy.me/qrrAY4

No gym for 4 days

I've successfully finished all my work for the morning; I'm off to the gym because I've been working so hard I haven't made gym for 4 days and my body is telling me - YOU'D BETTER GO!!!

Broke 2k running record this week . . .

I also broke my 2k running record this week as well so both on the strength and cardio departments I am really enjoying working out!!!!  Time was 8 minutes 7 seconds running at speed 14.6 going up to 16 at the end!!!

Personal Best Bench Press 92.5kg

Was well pleased at doing 90kg which was a personal best for one rep but then going on to do 92.5kg also which was amazing; that's my bodyweight now so I'm quite pleased!!!



Barbell Deadlift:
20 kg x 15 reps (+44 pts)
50 kg x 15 reps (+69 pts)
90 kg x 4 reps (+92 pts)
Stretching:
0:05:00 (+2 pts)
Ab Crunch Machine:
95 kg x 40 reps (+42 pts)
95 kg x 40 reps (+42 pts)
Machine Bicep Curls:
45 kg x 15 reps (+16 pts)
50 kg x 15 reps (+17 pts)
54 kg x 15 reps (+18 pts)
59 kg x 15 reps (+19 pts)
64 kg x 15 reps (+21 pts)
Machine Triceps Extension:
45 kg x 15 reps (+12 pts)
50 kg x 15 reps (+13 pts)
Barbell Bench Press:
20 kg x 15 reps (+44 pts)
40 kg x 15 reps (+60 pts)
60 kg x 15 reps (+81 pts)
70 kg x 12 reps (+91 pts)
80 kg x 5 reps (+87 pts)
85 kg x 3 reps (+75 pts)
92.5 kg x 1 reps (+57 pts)
60 kg x 16 reps (+81 pts)
60 kg x 10 reps (+76 pts)
Flat Straight Leg Raise:
30 reps (+6 pts)
10 reps (+5 pts)
Sit-Up:
100 reps (+50 pts)

https://www.fitocracy.com/entry/19732987/